A Basic Nutrition Mistake that's Holding Cyclists Back

In this video expert Sports Dietitian, Steph Cronin, will be sharing a basic nutrition mistake that many cyclists make. A mistake that leads to a reduction in performance and training capacity on the bike while also hindering weight loss.

#cycling #nutrition #tips

[jefff]

Great presentation on a very important topic. So spot on; we’ve all been there and had those cravings! Loved the ‘you can train your gut’ bit - good to hear if you’re focused on losing weight. Cam cameo in the car stuffing in the crisps is the best! Love your channel.

[thewhitecarrot]

The clips of Cam stuffing his face are cracking me up. We’ve all been there.

[timotune]

So true. It is easy for me to ride up to 5h without any calories before and during. Afterwards I will binge throughput the rest of the day… recovery is also not good

[gavinbutler]

Love the diverse range of topics you cover. Nutrition is such important part of training, Racing etc. Keep up the great work.

[TheMerckxProject]

I'm a type 1 Diabetic and have been for over38 years. A few years ago I started waking up with fasting high blood sugars. A deeper look showed that I would have a spike at about 5 am every morning. We were finally able to realize that if I ate more than about 60g of Carbs in the last 6 hours of the day, it would cause it. Didn't seem to matter what I did during the previous day (rode, rode hard, sedentary). And I think that ties in to to what Steph is talking about here. It's definitely better in my situation to carb load in the first half of the day and not the second.

[NicoleGarrow]

Thank you, the video is really informative to understand how to eat and what to eat before a ride, during and after.

[Requiredfields]

I control my intake by eating the same damn thing everyday (with some variation in a dinner entree). I've done it for years and it is so simple. And it works to the degree I don't even think about food. If I do a bigger ride like on Sundays then I know with a bigger calorie expenditure comes the opportunity to eat more to balance it. During the winter I don't do big rides, though. But I do ride daily.

[troycollett]

I train early in the morning before work on zwift so I fuel the session during the workout with either a clif bar or home made energy bars

[leemundoMadDog]

Great info. Thanks Steph, thanks Cam 👍

[geoffreymccann]

Hahaha I've been waking up since I've left school eating very early and that's been a long time, it's actually very easy to get use to doing it.

[JDRELGOR]

I've always eaten when exercising, it's an old habit from my military background. If you feed the fire it burns longer.

[winstonsmith]

I’m finally, after 1.5 yrs of consistent cycling, not coming home and destroying kitchen and passing out after every ride

[richardhaselwood]

Thanks for the advice. Most of my rides are fasted morning rides, about 1.5 to 2 hours, and I can go reasonably well with just a regular breakfast, plus an appropriate snack (dietician approved). But, my Saturday bunch ride is Mt. Cootha plus a bit more (about 40km). And, I know from pretty long experience is if I don't eat during that ride (a bar), I'll eat after, without a doubt...

Of late, I've found that 2 Vita wheets before morning rides are a handy snack.

[Terrierized]

Does the lass have any views on intermittent fasting? I'm finding it's a new beginning, so good for many reasons, including insulin resistance

[abhateja]

Is it okay to drink calories (tailwind for example) on the bike instead of eating them?

[tomstricklin]

I’ve ridden 100 miles, 20 mph average totally fasted at 24 hours by the end of the ride. Felt amazing. Now my body fat is lower, not quite so easy.

[reflectionsdetail]

so how do these ideas work with the idea of becoming fat adapted by doing efforts with limited Carbs?

[aimiliosbousios]

Quality food and not quantity, my dear Sports dietitian !!!

[MrBillboeing]

I do 16/8 IF, works great even with riding. If my ride is > 2 hrs I eat 🍌 and some cereal bars during the ride. Lost 6kg in a year.

[vanw]

How about I am just doing 60/90mins of zone 2 training today, should I eat carbs before or after the ride if my goal is to lose weight? Typically I would not be too hungry after zone 2 ride. Thanks!